A study published in the journal Diabetes Care found that a traditional staple health food can boost the body's ability to regulate insulin and prevent type 2 diabetes. The study, conducted by researchers at the German Institute of Human Nutrition, pointed to the insoluble fiber found in whole grains and vegetables as the key to curbing diabetes risk. Insoluble fiber, which passes through the digestive system relatively intact, differs from soluble fiber which binds with water to form a gel-like mass that helps to regulate lipids and blood sugar. Both forms of fiber are dietary essentials, with other studies showing that soluble fiber intake can dramatically lower cholesterol and heart disease risk. Researchers recommended that individuals consume a daily total of 20-35 grams of soluble and insoluble fiber combined, mostly from plant-based foods and whole grains.